Ever felt bloated or gassy after a meal? You’re not alone. These uncomfortable feelings can ruin your day and make it hard to focus on anything else.
The good news is that yoga can help. Certain yoga poses to relieve gas and bloating work by gently massaging your digestive organs and helping move trapped air through your system naturally.
In this blog, we’ll discuss the best 10 yoga poses to relieve gas and bloating that anyone can try at home. These simple movements can bring quick relief when your tummy feels uncomfortable.
Table of Contents
- How Yoga Helps With Gas and Bloating?
- Things To Keep in Mind Before You Start
- 10 Yoga Poses To Relieve Gas and Bloating
- 1. Wind-Relieving Pose (Pavanamuktasana)
- 2. Child’s Pose (Balasana)
- 3. Cat-Cow Pose (Marjaryasana-Bitilasana)
- 4. Seated Forward Bend (Paschimottanasana)
- 5. Supine Twist (Supta Matsyendrasana)
- 6. Half Lord of the Fishes Pose (Ardha Matsyendrasana)
- 7. Bow Pose (Dhanurasana)
- 8. Downward-Facing Dog (Adho Mukha Svanasana)
- 9. Bridge Pose (Setu Bandhasana)
- 10. Legs-Up-The-Wall Pose (Viparita Karani)
- Additional Tips for Practicing Yoga Poses for Gas and Bloating
- FAQ’s
- Conclusion
How Yoga Helps With Gas and Bloating?
Yoga does more than just improve flexibility and strength. It can actually help fix tummy troubles too!
When you feel bloated or gassy, certain parts of your digestive system might be stuck or not working as well as they should. Yoga poses can help get things moving again.
Here’s how yoga works to help your belly feel better:
- Better Movement in Your Gut
- Reduced Stress
- Improved Blood Flow
- Stronger Abdominal Muscles
- Better Breathing
Try doing these yoga poses when you feel bloated or make them part of your daily routine to prevent digestive problems before they start!
Things To Keep in Mind Before You Start
Before you dive into these yoga poses to relieve gas and bloating, here are some important tips to help you get the best results:
- Start Slowly
- Timing Matters
- Focus on Breathing
- Wear Comfortable Clothes
- Stay Hydrated
- Listen to Your Body
- Be Consistent
- Create a Calm Space
Now that you’re prepared, let’s explore the 10 best yoga poses to help relieve your gas and bloating!
10 Yoga Poses To Relieve Gas and Bloating
These 10 yoga poses are specially chosen to help move trapped gas through your digestive system and ease bloating. Each pose gently massages your abdominal organs and helps your body release built-up air naturally.
1. Wind-Relieving Pose (Pavanamuktasana)
This pose lives up to its name! It’s one of the best yoga poses for releasing trapped gas quickly.
How to do it:
- Lie flat on your back on a yoga mat
- Take a deep breath in
- As you exhale, bring your right knee toward your chest
- Wrap your arms around your knee and hug it close
- Hold for 20-30 seconds, breathing deeply
- Release and repeat with your left knee
- Finally, bring both knees to your chest and hold
Benefits:
- Directly massages your ascending and descending colon
- Helps release trapped gas
- Relieves lower back tension that can accompany bloating
2. Child’s Pose (Balasana)
This gentle resting pose helps calm your digestive system while providing a nice stretch to your back.
How to do it:
- Start by kneeling on your mat with your big toes touching
- Sit back on your heels and spread your knees about hip-width apart
- Exhale and lay your torso down between your thighs
- Extend your arms in front of you with palms facing down
- Rest your forehead on the mat and breathe deeply for 1-3 minutes
Benefits:
- Gently compresses the abdomen to help move gas along
- Calms the nervous system which can improve digestion
- Relieves back pain that sometimes comes with bloating
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
This flowing movement massages your digestive organs and helps get things moving.
How to do it:
- Start on your hands and knees in a tabletop position
- For Cow: Inhale and drop your belly down while lifting your head and tailbone up
- For Cat: Exhale and round your spine toward the ceiling while tucking your chin to your chest
- Move back and forth between these two positions slowly 5-10 times
Benefits:
- Creates a massage-like action for your abdominal organs
- Improves circulation to digestive organs
- Releases tension in your torso that can trap gas
4. Seated Forward Bend (Paschimottanasana)
This forward fold applies gentle pressure to your abdomen, helping to stimulate digestion.
How to do it:
- Sit on your mat with your legs stretched out in front of you
- Take a deep breath in and lengthen your spine
- As you exhale, hinge at your hips and fold forward
- Reach for your feet, ankles, or shins – wherever is comfortable
- Hold for 30-60 seconds while breathing deeply
Benefits:
- Compresses abdominal organs to help move trapped gas
- Stretches the entire back of your body, relieving tension
- Calms the mind, reducing stress that can worsen bloating
5. Supine Twist (Supta Matsyendrasana)
Twisting poses are excellent for wringing out your digestive organs and moving gas along.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor
- Extend your arms out to the sides in a T position
- Drop both knees to the right side while keeping shoulders flat on the mat
- Turn your head to look left if comfortable
- Hold for 30-60 seconds, breathing deeply
- Return to center and repeat on the other side
Benefits:
- Massages and compresses internal organs to release trapped gas
- Increases blood flow to digestive organs
- Stretches the back muscles that can tense up when bloated
6. Half Lord of the Fishes Pose (Ardha Matsyendrasana)
This seated twist provides a deeper massage to your digestive tract.
How to do it:
- Sit on the floor with your legs extended
- Bend your right knee and place your right foot on the floor outside your left thigh
- Bend your left leg to bring your left foot near your right hip
- Place your right hand on the floor behind you
- Bring your left elbow to the outside of your right knee
- Gently twist to the right, looking over your right shoulder
- Hold for 30 seconds, then switch sides
Benefits:
- Provides a strong but gentle wringing action to your abdomen
- Stimulates liver and kidneys, which support digestion
- Improves overall digestive function
7. Bow Pose (Dhanurasana)
This backbend stretches the entire front of your body and puts healthy pressure on your abdomen.
How to do it:
- Lie on your stomach with your arms alongside your body
- Bend your knees and reach back to grab your ankles
- As you inhale, lift your chest and thighs off the floor
- Hold for 15-30 seconds while breathing steadily
- Release gently back to the floor
Benefits:
- Stretches the entire front of the abdomen
- Stimulates the digestive organs
- Increases blood flow to the abdominal region
8. Downward-Facing Dog (Adho Mukha Svanasana)
This popular yoga pose helps improve circulation throughout your body, including your digestive organs.
How to do it:
- Start on your hands and knees
- Tuck your toes and lift your hips up and back
- Straighten your legs as much as comfortable (slight bend is fine)
- Press your hands firmly into the mat
- Let your head hang and relax your neck
- Hold for 30-60 seconds while taking deep breaths
Benefits:
- Improves circulation to your digestive organs
- Relieves pressure from your abdomen
- Calms the nervous system, which can aid digestion
9. Bridge Pose (Setu Bandhasana)
This gentle backbend stretches your abdominal muscles and improves circulation.
How to do it:
- Lie on your back with knees bent and feet flat on the floor
- Place your arms alongside your body with palms down
- Press into your feet and lift your hips toward the ceiling
- Keep your thighs parallel and engage your glutes
- Hold for 30-60 seconds while breathing deeply
- Lower down slowly, one vertebra at a time
Benefits:
- Stretches the front of your abdomen
- Stimulates abdominal organs
- Improves digestion and helps relieve constipation
10. Legs-Up-The-Wall Pose (Viparita Karani)
This restorative pose helps calm your entire digestive system.
How to do it:
- Sit with one hip against a wall
- Swing your legs up the wall as you lie back
- Your body should form an L-shape with the wall
- Rest your arms at your sides with palms up
- Close your eyes and breathe deeply for 3-5 minutes
Benefits:
- Reduces swelling and bloating in the abdomen
- Calms the nervous system for better digestion
- Allows gravity to help reset your digestive tract
- Perfect for end-of-day digestive relief
With regular practice, these yoga poses can provide both immediate relief from gas and bloating and long-term digestive health benefits.
Additional Tips for Practicing Yoga Poses for Gas and Bloating
Getting the most relief from yoga doesn’t just depend on doing the poses correctly. Here are some extra tips to help you find more comfort when dealing with gas and bloating:
1. Be Patient
Don’t expect instant results. While some poses might give you quick relief, building a regular practice will provide the best long-term benefits. Give your body time to respond to the movements.
2. Create a Routine
Try to practice these yoga poses at the same time each day. A morning routine can help prevent bloating throughout the day, while an evening practice can help ease discomfort before bed.
3. Add Movement Between Poses
Gently move your body between poses to help release trapped gas. Small, gentle bounces or light twists can help things move along.
4. Use Props for Comfort
If some poses feel uncomfortable, use yoga blocks, blankets, or pillows to support your body. Props can help you get the benefits without straining.
5. Stay Warm
Keep your body and especially your belly area warm during practice. Cold can make digestive issues worse, so consider using a light blanket during final relaxation poses.
Remember, yoga is about listening to your body and responding with kindness. What works best for someone else might not be right for you, so feel free to adjust these suggestions to suit your unique needs.
FAQ’s
Wind-Relieving Pose (Pavanamuktasana) is the most effective yoga pose for bloating and gas as it directly targets your digestive system and helps release trapped air.
The fastest relief comes from Wind-Relieving Pose or Child’s Pose. Both gently compress your abdomen and help move gas through your system quickly.
Lying on your back and hugging your knees to your chest is the best position to expel gas. This position naturally helps air move through your digestive tract.
Try Wind-Relieving Pose, gentle abdominal massage in a clockwise direction, walking for a few minutes, or sipping warm ginger tea.
Conclusion
In conclusion, these yoga poses to relieve gas and bloating can be powerful tools for digestive comfort. When practiced regularly, they help move trapped air through your system and ease that uncomfortable full feeling.
Remember to be gentle with yourself and start slowly. Even just 10-15 minutes of these poses a day can make a big difference in how your tummy feels.
The next time you feel bloated or gassy, try a few of these simple yoga poses instead of reaching for medicine. Your body might thank you with natural relief and better digestive health overall.
Read more blogs like this on Fitnesszain.
Ajay Rathod is the founder of Fitness Zain. He shares easy-to-follow tips on fitness, healthy eating, and wellness. His goal is to help people live strong, active, and healthy lives.